5 Ways You Could be Worsening Your Knee Pain

Knee pain is a common concern, as about 70% of older adults experience some form of joint pain. But younger adults, especially overly active and obese individuals, are at risk of chronic knee discomfort too. While numerous treatments available at Summit Orthopedics can ease joint pain, certain lifestyle habits might make it worse.

If you have persistent knee pain, visit with the experts at Summit Orthopaedics in Lake Oswego, Oregon, for an evaluation and personalized treatment plan.

Populations at risk of knee pain

Knee pain is a common problem many people face; the following population groups are especially at risk:

• Athletes
• Older adults
• Obese individuals
• People with poor flexibility or strength
• Individuals with previous knee injuries
• People with physically demanding jobs
• Arthritic individuals

But don’t stress. Even if you have knee pain risk factors, avoiding things that worsen knee discomfort can help you heal.

Habits that may worsen your knee pain

The following habits can knee discomfort more severe:

1. Wearing ill-fitting footwear

Wearing ill-fitting shoes, including high heels, shoes that are too narrow or small, or uncomfortable footwear, can take a toll on your knee joints. See the experts at Summit Orthopaedics for advice about the best shoes or inserts for maximizing joint health, especially your knees.

2. Overtraining

Working out regularly is one of the best ways to maintain superior health and well-being, but overtraining can cause more harm than good. Consider cross training to work various muscle groups, rather than doing the same routine day after day, especially if your go-to exercises bear weight on your joints (running, jumping, etc.).

3. Carrying excess body weight

Being overweight or obese is a risk factor for knee pain, but nearly three-fourths of American adults carry excess weight. Moving toward an ideal weight can ease knee pain, prevent it from worsening, and elevate your overall health and well-being.

4. Skipping warmups, cooldowns, and stretches

It’s highly important to warm up before exercising to reduce the risk of knee pain and other injuries. Do something less intense for several minutes before working up to high-intensity sweat sessions. Don’t forget to cool down afterward and stretch regularly.

5. Skipping workouts altogether

Don’t let knee pain sideline you from all physical activity, as doing so can worsen the discomfort long term. Weak muscles make up the leading causes of knee injuries. Therefore, it’s best to do exercises that don’t cause pain, but still build up the surrounding leg muscles (hamstrings, quads, etc.).

Consider balance, flexibility, and stability training, as well as non-weight-bearing exercises like cycling and swimming that don’t place extra pressure on painful knee joints. Attending physical therapy sessions as directed by your specialist is highly beneficial too.

The Summit Orthopaedics experts help you create an individualized exercise program based on the type of knee pain you struggle with and its cause.

Treating knee pain

If knee pain worsens or persists, see the Summit Orthopaedics team for an evaluation. They may suggest ice, compression, bracing, elevation, injections, physical therapy, or knee surgery to minimize ongoing pain and avoid complications.

Don't live with knee pain when help is within reach at Summit Orthopaedics. Contact us today by phone at 503-850-9940 or request a visit online.